English Arhar Dal (1 Serving (110g))

Reduce the arhar dal serving and avoid pairing it with large portions of rice, roti, potatoes, or sweet drinks; start by cutting the dal-and-starch portion by about one-quarter to one-half.

Eat the dal with a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or cucumber, and include protein such as eggs, fish, chicken, tofu, or paneer.

Choose a thicker, less watery dal preparation without added sugar, and limit oil-heavy tempering; measure servings rather than refilling the bowl.

If you eat grains with it, use a smaller portion of barley, steel-cut oats, or quinoa instead of refined rice or white flour breads.

Have a 10–20 minute easy walk or other light activity soon after the meal, if this is safe for you.

Check your glucose response with a smaller, balanced meal on another day; if large spikes continue or you use glucose-lowering medication, discuss the pattern with your clinician or diabetes dietitian.